Oyster Mushroom vs. Broccoli

Nutrition comparison of Oyster Mushroom and Broccoli


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of oyster mushroom versus broccoli (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in oyster mushroom and broccoli:

  • Both oyster mushroom and broccoli are high in dietary fiber and potassium.
  • Broccoli is a great source of Vitamin K and calcium.
  • Broccoli is an excellent source of Vitamin C.
  • Oyster mushroom has more riboflavin, niacin and pantothenic acid.
Detailed nutritional comparison of oyster mushroom and broccoli is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Oyster Mushroom (Mushrooms, oyster, raw) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.


Image of Oyster Mushroom src
Image of Broccoli src

Calories and Carbs

calories

Oyster mushroom and broccoli contain similar amounts of calories - oyster mushroom has 33 calories per 100 grams and broccoli has 34 calories.

For macronutrient ratios, oyster mushroom is heavier in protein, lighter in carbs and similar to broccoli for fat. Oyster mushroom has a macronutrient ratio of 32:59:9 and for broccoli, 27:64:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Oyster Mushroom Broccoli
Protein 32% 27%
Carbohydrates 59% 64%
Fat 9% 9%
Alcohol ~ ~

carbohydrates

Oyster mushroom and broccoli contain similar amounts of carbs - oyster mushroom has 6.1g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.

dietary fiber

Both oyster mushroom and broccoli are high in dietary fiber. Oyster mushroom is very similar to oyster mushroom for dietary fiber - oyster mushroom has 2.3g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.

sugar

Oyster mushroom and broccoli contain similar amounts of sugar - oyster mushroom has 1.1g of sugar per 100 grams and broccoli has 1.7g of sugar.

Protein

protein

Oyster mushroom and broccoli contain similar amounts of protein - oyster mushroom has 3.3g of protein per 100 grams and broccoli has 2.8g of protein.

Fat

saturated fat

Both oyster mushroom and broccoli are low in saturated fat - oyster mushroom has 0.06g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.

Vitamins

Vitamin C

Broccoli is an excellent source of Vitamin C and it has more Vitamin C than oyster mushroom - broccoli has 89.2mg of Vitamin C per 100 grams and oyster mushroom does not contain significant amounts.

Vitamin A

Broccoli has 14 times more Vitamin A than oyster mushroom - oyster mushroom has 2ug of Vitamin A per 100 grams and broccoli has 31ug of Vitamin A.

Vitamin D

Oyster mushroom has more Vitamin D than broccoli - oyster mushroom has 29iu of Vitamin D per 100 grams and broccoli does not contain significant amounts.

Vitamin E

Broccoli has more Vitamin E than oyster mushroom - broccoli has 0.78mg of Vitamin E per 100 grams and oyster mushroom does not contain significant amounts.

Vitamin K

Broccoli is a great source of Vitamin K and it has more Vitamin K than oyster mushroom - broccoli has 101.6ug of Vitamin K per 100 grams and oyster mushroom does not contain significant amounts.

The B Vitamins

Oyster mushroom has more riboflavin, niacin and pantothenic acid. Both oyster mushroom and broccoli contain significant amounts of thiamin, Vitamin B6 and folate.

Oyster Mushroom Broccoli
Thiamin 0.125 MG 0.071 MG
Riboflavin 0.349 MG 0.117 MG
Niacin 4.956 MG 0.639 MG
Pantothenic acid 1.294 MG 0.573 MG
Vitamin B6 0.11 MG 0.175 MG
Folate 38 UG 63 UG

Minerals

calcium

Broccoli is a great source of calcium and it has 14 times more calcium than oyster mushroom - oyster mushroom has 3mg of calcium per 100 grams and broccoli has 47mg of calcium.

iron

Oyster mushroom has 82% more iron than broccoli - oyster mushroom has 1.3mg of iron per 100 grams and broccoli has 0.73mg of iron.

potassium

Both oyster mushroom and broccoli are high in potassium. Oyster mushroom has 33% more potassium than broccoli - oyster mushroom has 420mg of potassium per 100 grams and broccoli has 316mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids,

Oyster Mushroom Broccoli
beta-carotene 29 UG 361 UG
alpha-carotene ~ 25 UG
lutein + zeaxanthin ~ 1403 UG

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, oyster mushroom has more linoleic acid than broccoli per 100 grams.

Oyster Mushroom Broccoli
linoleic acid 0.123 G 0.049 G
other omega 6 ~ 0.006 G
Total 0.123 G 0.055 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Oyster Mushroom or Broccoli .

Note: The specific food items compared are: Oyster Mushroom (Mushrooms, oyster, raw) and Broccoli (Broccoli, raw) .

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FAQ

Does oyster mushroom or broccoli contain more calories in 100 grams?
Oyster mushroom and broccoli contain similar amounts of calories - oyster mushroom has 33 calories in 100g and broccoli has 34 calories.

Is oyster mushroom or broccoli better for protein?
Oyster mushroom and broccoli contain similar amounts of protein - oyster mushroom has 3.3g of protein per 100 grams and broccoli has 2.8g of protein.

Does oyster mushroom or broccoli have more carbohydrates?
By weight, oyster mushroom and broccoli contain similar amounts of carbs - oyster mushroom has 6.1g of carbs for 100g and broccoli has 6.6g of carbohydrates.

Does oyster mushroom or broccoli contain more potassium?
Both oyster mushroom and broccoli are high in potassium. Oyster mushroom has 30% more potassium than broccoli - oyster mushroom has 420mg of potassium in 100 grams and broccoli has 316mg of potassium.